Holiday tummy first aid kit: What to pack, how to use it, and when to seek help
- chandy Rodgers
- 6 days ago
- 5 min read
'No one wants to spend their holiday worrying about their digestion, but with a little planning, you don’t have to'
Author: Chandy Rodgers
Tummy trouble on holiday is unfortunately quite common, whether it’s a change in routine, unfamiliar food, or just the stress of travel itself. But with a small, sensible first aid kit tucked into your luggage, you can handle most digestive hiccups without too much disruption.
Questions this blog series will answer include:
This blog post offers helpful tips on what to pack in your holiday tummy first aid kit. From calming snacks and supplements to emergency medicines and what to do if things get more serious.
Holiday Tummy First Aid Kit - Helpful Foods and Drinks
Here are some practical suggestions to have in your hand luggage for the days you are travelling. Pack spares in your suitcase for those unsettled days while you are away (apart from the bananas!):
Bananas, crackers, oatcakes (plain or ginger), are all easy to digest and helpful for both nausea and irregular bowel movements.
Unsalted nuts or trail mix make a healthy snack for fibre and sustained energy, but avoid eating too many if you are feeling bloated. If you are flying avoid taking nuts and instead opt for dried fruit and seeds.
Dried fruit (dates, prunes, apricots) are a great source of fibre to keep things moving and provide an energy boost.
Ginger is known for easing nausea, whether in tea, sweets, crystallised form, or tablets. Ginger oatcakes are a great go-to snack if feeling queezy.
Peppermint, fennel and chamomile teas are all helpful for bloating, cramping, or just calming the system down after a long day (click here for our favourite teas).
Rehydration salts are usefull for replacing lost electrolytes if you've been sick or struggling with the heat. Here is a travel sized electrolyte supplement you could pack.
Hand sanitiser, essential for more adventurous trips ensure you pack hand sanitiser, a pack of moist toilet tissues, and antibacterial wipes.
Natural Remedies Worth Packing
A few herbal or natural options can offer a gentler approach to common issues.
Probiotics support digestive balance, especially if you’re adjusting to new foods or climates. Here is Optibac's Travel Abroad Probiotic made for travelling.
Peppermint oil capsules are helpful for bloating and spasms, especially in IBS.
Activated charcoal may relieve gas or mild food-related discomfort but should not be used regularly.
Slippery elm soothes irritated guts and helps with mild reflux or diarrhoea.
Magnesium (citrate) can help relieve constipation.
Reliable Over-the-Counter Medications
Sometimes, symptoms will need a stronger approach and the following are all helpful to have close to hand if all else fails, that said, they should only be used short term:
Loperamide (e.g. Imodium) is useful for short-term diarrhoea control. In an ideal world it is best to get to the root cause of your problem, but on days you have to travel this can be a life saver. Please note that if you do not need to take this medication, please avoid doing so, as diarrhoea is an important way that the body is able to remove pathogens and unwanted bacteria.
Antiemetic tablets (anti-sickness) are helpful to ease nausea or vomiting (ask your pharmacist for a recommendation) but as with diarrhoea control, only use short term for the days you can't avoid travelling.
Travel sickness tablets (e.g. Sturgeron) if you’re prone to travel sickness and natural remedies aren't helping.
Oral rehydration salts will help you recover after fluid loss due to diarrhoea, vomiting or dehydration from the sun or exercise (try Bodybio Travel Sized Liquid Electrolyte).
Senna, bisacodyl tablets or glycerine suppositories can offer emergency relief from extreme constipation, but should be used with care and only short-term.
Paracetamol is good for general pain relief and will have the least impact on your stomach.
Make sure you keep all medications in their original packaging, and always bring more than you think you’ll need, with some in your hand luggage and some in your suitcase. Check the import rules for any herbal supplements, over the counter medications or prescribed drugs, particularly if travelling internationally, and always read the directions on the packet.
Remember that if you are on any medications, pregnant or breastfeeding, it is important to check with your pharmacist to see if there are any supplements, herbs or foods that should be avoided.
A Note for Those with Chronic Digestive Conditions
If you live with a condition like IBS, IBD (Crohn’s or ulcerative colitis), coeliac disease, food allergies, or other intolerances, travel is still very possible, but it does take a bit of extra preparation.
Stick to your normal medication routine, even if time zones shift.
Pack spares of everything; prescriptions, supplements, and any specialist food products you rely on.
Carry medical letters or prescriptions in case you need to replace medication abroad.
Travel insurance should include pre-existing conditions, and ideally cover access to private healthcare if needed.
Plan ahead: know where the nearest pharmacy or hospital is, and research clinics that cater to international travellers.
Coeliac? Check for local gluten-free resources or apps that can help you navigate menus safely.
It can help to speak with your GP or consultant before you travel, especially if your condition is newly diagnosed, or you've recently changed medication. And remember, while flare-ups are unpleasant, they don’t mean the end of the holiday. The more prepared you are, the more confident you’ll feel.
When to Seek Medical Attention
While most digestive problems pass within a couple of days, it's important to recognise when professional help is needed. There are some 'nasties' that you can pick up when travelling, so if symptoms persist while your are away, seek medical help and, if you develop new digestive symptoms once you are home, make sure you notify your healthcare practitioner of any recent overseas travel.
Seek medical advice if you have:
Persistent diarrhoea (more than 3 days)
Blood in the stool or very dark, tarry stools
High fever
Vomiting that lasts longer than 24 hours
Severe abdominal pain
Symptoms of dehydration; dizziness, dry mouth, reduced urination
If you are someone who struggles with your digestive system, home or away, speaking with a qualified nutritional therapist could help you establish and address the root cause of your symptoms so you are well prepared for your next adventure. Need help finding a practitioner? Click here to view our Practitioner Directory.
Final Thought: Preparation Makes for Peace of Mind
No one wants to spend their holiday worrying about their digestion. But with a little planning, you don’t have to. A simple kit, a bit of knowledge, and a clear plan for what to do if things go wrong can help you relax and enjoy the journey and your destination.
There is lots more we could discuss on supporting your overall health while travelling but that would turn this blog post into a book! A great place to start is our online course 'Nutrition: The corner pieces' a self-guided online course, where Nutritional Therapist Josie Shillabeer with teach your the foundations of a health diet. This will help to get you on the right track to optimising your health while you are home or away.
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